24 Foods That Could Naturally Protect and Unclog Arteries

Heart disease is the number 1 killer on the planet, and things do not seem to be changing any time soon with more and more people worldwide living an unhealthy lifestyle, especially regarding the diet, which progressively clogs their arteries, potentially leading to the fatal heart disease.

Having clear and healthy arteries is vital for heart health. Arteries that are clogged with plaque and cholesterol increase your risk of heart attack, and strokes.

For this reason, we have made a list of the 24 foods that have been shown to naturally unclog arteries.

Asparagus. This vegetable is a great source of fiber, minerals, and vitamins such as B1, B2, C, E, and K, it has been shown to help reduce high blood pressure. It may prevent fatal blood clots that can result in heart attacks or strokes. Asparagus also contains the potent antioxidant, glutathione. By reducing the inflammation that may exist on a vascular level, the amount of plaque formed inside the vessels would reduce progressively with time. This process is achieved by increasing the production of glutathione, which fights the inflammation and oxidation of the arteries. Alpha-linoleic acid and folic acid are also found in asparagus, and they may help prevent the blood vessels´ induration.

Avocado. This favorite fruit of many provides healthy fatty acids such as Omega-3 and it helps reduce triglycerides and LDL cholesterol (known as bad cholesterol) levels and increase HDL cholesterol (known as good cholesterol). Avocados help cleanse the arteries by expelling unhealthy fatty acids through the liver. It is a good source of vitamin E and potassium and may prevent cholesterol oxidation and lower blood pressure numbers, respectively. Additionally, one whole Avocado provides approximately 3 grams of protein and 10 grams of fiber.

Broccoli. Loaded with vitamin K, broccoli assists with unclogging your arteries by potentially preventing calcium from producing calcification and hardening of the arteries. These little trees full of vitamins and antioxidants may prevent LDL cholesterol oxidation and they are a good source of fiber, which helps reduce high blood pressure and stress. Besides doing some serious harm to your psyche, stress can also lead to tearing and plaque formation in the arterial walls. Sulforaphane is also found in broccoli, a compound that helps the body use protein to restore blood vessels´ walls.

Chia Seeds. By including just two ounces of these seeds in a regular diet, the fiber and alpha-linolenic acid they contain could help to clear the arteries by regulating blood pressure levels, reducing LDL cholesterols and triglycerides, and increasing HDL cholesterol. If accompanied by regular physical activity, which already is an excellent method to improve heart functionality, the benefits become bigger. The protein and nutrients contained in just a couple of tablespoons of chia seeds can help to make the exercise more effective.

Cinnamon. Including this spice in a regular diet could help lower the risks of developing heart disease by reducing LDL cholesterol levels, while clearing and preventing the formation of plaque at the same time. Like other spices, cinnamon contains many antioxidants that improve the cardiovascular system health by reducing oxidation.

Coconut Oil. This is an exception to the myth that all saturated fats are not good for the cardiovascular system. Regular inclusion of coconut oil in the diet could help reduce the formation of plaque inside the arteries. This benefit is obtained by converting the cholesterol circulating in the blood vessels into a form that can be used by the body. This oil contains lauric acid, a medium-chain triglyceride that has antioxidant functions and improves blood coagulation.

Garlic. This smelly herb has been used for thousands of years by many cultures in the treatment and prevention of several diseases, but its most famous use relates to the vascular system. Numerous clinical investigations showed that garlic helps reduce the risks of developing coronary artery disease in many ways. It regulates blood circulation by reducing platelet aggregation and fibrinogen concentration and increasing fibrinolytic activity. It lowers triglycerides and total and LDL cholesterol levels, also inhibiting oxidation. Finally, it may help reduce high blood pressure ciphers and vascular calcification.

Cranberries. Another fruit rich in antioxidants that could help you achieve a healthy cardiovascular system by lowering LDL and increasing HDL cholesterol levels. Cranberry juice contains more antioxidants than other fruits, red or black grapes being the exceptions. So try to include whole cranberries or cranberry juice in your regular diet to improve your blood circulation flow and cardiac health.

Pomegranate. Including this fruit in your daily diet will provide your body with natural antioxidant phytochemicals, which may protect your circulatory and vascular systems from the damage due to oxidation. It may also decrease the chances of plaque build-up and dangerous blood clots. Pomegranate also stimulates the natural production of nitric oxide in the body, which helps the vascularity by opening the arteries and regulating blood pressure levels.

Spirulina. This cytobacteria also known as blue-green algae, has potential abilities to regulate lipid levels in the blood and provide your body with protein. Unlike other vegetable proteins, Spirulina provides all of the essential amino acids needed by humans. It is also full of Essential Fatty Acids, including alpha-linolenic acid, an element that has been extensively investigated for its ability to reduce arterial inflammation and enhance cardiovascular health. Spirulina can be found as a supplement or in powder form.

Spinach. Full of fiber, potassium, and folate, this famous dark leafy green is capable of potentially lowering blood pressure levels and keeping your arteries clear of blockage. Recent studies showed that only one serving per day of spinach can reduce homocysteine levels, which is a well-known risk factor for diseases that affect the cardiovascular system, such as atherosclerosis.

Turmeric. Curcumin is the main element in turmeric, and it provides excellent anti-clogging properties. Curcumin is a powerful anti-inflammatory component that may reduce the inflammatory process and damage happening in your arterial walls, which are important causes of plaque buildup and production of blood clots. Recent studies revealed that the curcumin found in turmeric can help reduce the fatty deposits in the arteries by up to 26%.

Watermelon. This delicious fruit can do great things for your cardiovascular system. It has an important and natural source of the amino acid L-citrulline, which can help keep your arteries free of fatty acids. It may also help decrease blood pressure levels and reduce inflammatory responses. Like pomegranate, watermelon also stimulates the production of nitric oxide, helping even more in the regulation of blood pressure and general arterial health.

Whole grains. These are the more preferred source of grains over processed and refined ones. Whole grain bread, brown rice, whole wheat pasta, quinoa, barley, and oatmeal have been found beneficial in improving cholesterol levels, clearing the arteries from unhealthy fats, and reducing the chances of developing serious heart disease.

Cold-water “fatty” fish. Salmon, sardines, mackerel, and tuna are all cold-water fish that may help clear your arteries due to their healthy fatty acid properties. Eating these types of fish two times per week may reduce plaque buildup and the inflammatory processes that can lead to the development of heart disease. Also, eating cold-water fish could potentially lower your triglyceride levels and increase HDL cholesterol, improving your blood circulation.

Coffee. Contrary to popular belief, this is not bad for your health. Recent investigations have shown that drinking 8 oz of coffee a day may help reduce your risk factors for developing heart disease by approximately 20%. Of course, being a stimulant, remember to consume caffeine in moderation because its over-consumption can elevate your blood pressure levels and heart rate, leading to possible serious health conditions.

Tomatoes. These fruits are rich in red color due to the presence of a carotenoid called lycopene. This powerful antioxidant can be also found in lighter or greener varieties of tomatoes. Besides decreasing LDL cholesterol and triglycerides levels from your blood circulation, a diet rich in lycopene could help your cardiovascular system by reducing the oxidative process of LDL cholesterol, which could lead to atherosclerosis. Your bones will benefit from this as well.

Red wine. Recent studies have shown that drinking a glass of wine regularly could reduce the risk of cardiovascular or cerebrovascular disease by approximately one-half. Red wine may help reduce the chances of developing atherosclerosis by 32% due to its ability to produce nitric oxide that relaxes your arteries. As always, consume in moderation.

Flaxseed. Obtained from the plant Linum Usitatissimum, flax seeds are full of benefits; one of them being their potential ability to prevent cholesterol from blocking your arteries. The dietary fiber and Omega-3 fatty acids present in it absorb a major quantitative-component of cholesterol existing in the food ingested, hence curbing the amount of cholesterol that gets released into your bloodstream.

Persimmon. Persimmons are reddish-orange colored fruits, that are sometimes preferred over apples for their nutritional content. Their crucial characteristic of being an anti-atherosclerotic explains its appearance on our list. Due to the presence of high amounts of dietary fiber, phenolics, and necessary minerals, permissions are considered an all-in-one solution for potentially putting the fight up against atherosclerosis. Their peels have proven to be possessors of dietary fiber more than the entire fruit itself. It also provides your body with a sufficiently healthy amount of iron, sodium, magnesium, calcium, manganese, and potassium.

Green Tea. Reducing your chances of developing heart diseases is hugely dependent on your diet and consumption of antioxidants. Green tea has high levels of catechin, which is an antioxidant found mainly in plants. Upon consumption, it is the nature of antioxidants to soak up the cholesterol elements before the intestines assimilate them. Normally, doctors suggest drinking one to two cups of green tea every day or several days a week. It has also proven to be effective in boosting the metabolism which assists further in reducing cardiovascular health issues.

Nuts. Though they occur naturally in many forms, there are mainly three nuts (walnuts, almonds, and pistachios) which can significantly reduce the chances of cardiovascular diseases.Almost all types of nuts contain an element called “polyunsaturated fatty acids”, more commonly known as the “good fats”. In walnuts, these acids are present in a 47% concentration, indicating their effectiveness in potentially curbing heart diseases. The next best alternatives are almonds, due to their high content of proteins, fiber, and monounsaturated fats. Pistachios have also been termed as stress-prevention nuts. What makes nuts so effective is the presence of Alpha-Linoleic Acids, which have anti-inflammatory properties and may reduce the overall plaque build-up in your blood arteries and other vessels alike.

Oranges and homemade orange juice. It’s not exactly the juice which we are after. What actually makes orange juice stand out is its high vitamin-C concentration and antioxidant features. It has been proven that Vitamin-C rich foods like oranges and other berries have positive effects in potentially preventing the hardening and narrowing of arteries (Atherosclerosis), especially in the early stages of life. It is this phenomenon, which causes cardiac ailments such as heart attacks, and other ailments like strokes, and high cholesterol. Vitamin C also reduces the oxidative damage caused to arteries substantially, ramping up the circulatory performance of your blood vessels.

Kiwis: The small hairy-skin fruit packs huge health benefits. It contains vitamins C, K, E and folate and minerals like potassium – all essential for a healthy heart and healthy arteries. Due to its potassium concentration, it could help lower high blood pressure by reducing the amount of sodium in the body. Kiwi also assists with digestion due to an enzyme called actinidain.

If your goal is to improve your heart health, one of the best things you can do is aim to improve the health of your arteries. Your heart is dependent on their health. When you have high cholesterol and plaque build-up in your arteries, you increase your chances of heart diseases and heart attacks. Incorporating many of the foods listed could help protect and unclog arteries and improve heart health.